How do I break 37 and 80?

[Swerunner]

Wzup coach!
Did my first 2k session today. All went well :-)
Day 3:
5x2k@3'50-3'55/k with 90" rest.
3,3k warm-up@4'49/k (HRav:130)
7'42" (HRav: 158); HR after 90": 106
7'41" (HRav: 160); HR after 90": 116
7'39" (HRav: 160); HR after 90": 124
7'36" (HRav: 163); HR after 90": 122
7'33" (HRav: 164); HR after 90": 104
3,1k cool-down@5'06/k (HRav:139)
Walked around after the first 4 intervals. After the last, I just rested, that's way the pulse went down to 104. It's funny, my comfort zone is 3'55-4'10/k. I can do loads of km at that speed. But 3'45-3'50/k is out of the box. Comfort zone is for the lame . I think I nailed this one pretty good. I'm a slow starter, the first and the second were the hardest. 3-4 easiest.
I know I was a little too fast, but I wanted to go out of the box. It was a tough session!!
Over to you coach! What say you?

[TheEd]

nice session .. your pulse range shows that you were not really over the top

if you can balance things you should be rounding off to a good race the end of this cycle

nice going

TheEd

[Swerunner]

Thanx coach. Yeah, I wasn't over the top, but it wasn't easy either. What are se looking at for the 1000 speedwise?

[TheEd]

you can start at 3.40 perk for the first 2 and then for the next sets bring it down by 5 seconds per k to 3.35 per k

only if you feeling 'sprightly'

TheEd

[Swerunner]

Hi coach!
Did the Long run this morning. A slight hang over still occupying my poor head after celebrating my 10th anniversery as a married man
Nevermind got out the door before I head time to change my mind at 07:30.
Stats:
26k@2h08min (4'56"/k)
HRav: 129
HRmax: 161 ( big hill)
Peace.

[IamWill]

Congrats on both the anniversary as well as getting out for a run with a hangover. Both very impressive:p!

[Swerunner]

Ha ha! Thanks man. It took me a couple of k to get going but it was a beautiful morning so I didn't mind.

Yepp 10yrs. And still going

[TheEd]

congrats on the celebrations, may your sessions run smoothly over the forthcoming days

all the best

TheEd

[Swerunner]

Thanx coach, I'll do my best!
Todays session:
30' easy
6,7k@31'22" (4'40/k)
HRav: 138
HRmax: 152
Felt pretty lousy today. Heavy legs and just wanted it to be over with. All good though. Tomorrow is another day

[TheEd]

please keep me informed as to how things go

cheers

TheEd